Shin kun san kaddarorin shinkafa? Godiya ga farashi mai sauƙin gaske da fa'idarsa, shinkafa hannuwa mafi ƙarancin hatsi a duniya..
Akwai a sifofi da yawa, launuka, da kuma girma dabam, shinkafa ce babban abinci a miliyoyin kayan abinci a duniya, mai yiwuwa naku ma.
Wanne iri-iri ne mafi koshin lafiya?
Wannan yana da mahimmanci: duk nau'ikan shinkafa basu da wadataccen abinci. Duk da cewa farar shinkafa ita ce aka fi amfani da ita, kamar yadda bincike ya nuna, mafi ingancin shinkafar ita ce cikakkiyar alkama. Amma me yasa yake da kyau a canza farar shinkafa zuwa shinkafar ruwan kasa? Mai sauqi qwarai: saboda cikakkiyar hatsi ce, yayin da farar shinkafa hatsi ce mai ladabi.
Tunda yana kula da dukkan sassan hatsi, shinkafar ruwan kasa itace wacce ke samar da mafi mahimmanci na gina jiki: fiber da adadi mai kyau na bitamin da kuma ma'adanai. A nata bangaren, farar shinkafa an fizge ta daga bangarorin da ke da matukar amfani, wanda ke matukar rage kaddarorinta idan aka kwatanta ta da alkama cikakkiya.
Sakamakon haka, shinkafar launin ruwan kasa babbar hanya ce ta fiber, bitamin da sauran abubuwan gina jiki masu ban sha'awa don dacewar aikin jikinku. Idan kuna buƙatar cin wadatattun hatsi (ɗayan ayyukan da ke jiran mutane da yawa), babu shakka shinkafa launin ruwan kasa tana ɗaya daga cikin mafi kyawun zaɓuɓɓuka. Ta wannan hanyar zaku rage haɗarin ciwon sukari (amma ku kiyaye saboda zagin farar shinkafa yana da sakamako kishiyar sa), cututtukan zuciya, kansar da kiba.
Menene ake yin shinkafa?
Sanin abubuwan da shinkafa ta ƙunsa zai taimaka muku fahimtar irin abubuwan gina jiki da take bayarwa da kuma waɗanne irin adadin ya kamata a yi amfani da su.. Sakamakon haka, zaku iya ba shi mafi kyawun matsayi a cikin abincinku kuma don haka kuyi mafi yawancin kaddarorin shinkafa.
Carbohydrates
Ba kwatsam ba ne cewa bayan cin shinkafa a koyaushe kuna ƙara samun kuzari: shinkafa tana daya daga cikin wadancan abinci mai kuzari. Dalilin shi ne cewa shinkafa galibi ta ƙunshi carbohydrates. A gefe guda, ba kamar sauran abinci masu wadataccen abinci mai cike da abinci mai guba ba, shinkafa ba ta wadatar mai. Koyaya, don kar a sami nauyi, yana da kyau a sarrafa yawa.
Amintaccen
Ya kamata a lura cewa cin shinkafa zai kuma taimaka muku a cikin aikin saduwa da buƙatun furotin na yau da kullun, tun yana dauke da karamin wannan muhimmin sinadarin na gina jiki.
Yadda ake samun protein
Kalli labarin: Abubuwan kariya. Can za ku sami abin da ya kamata ku ci don samun ƙarin furotin.
Fiber
Yaya yanayin tashin hanjinku? Idan kuna buƙatar abubuwa don motsawa cikin sauƙi a can, shinkafar launin ruwan kasa abokiya ce da za a yi la'akari da ita saboda ƙimar fiber. Giram 100 na launin ruwan kasa shinkafa suna ba ku dama don samun kusan fiber na gram 2, mai ban sha'awa don wucewa amma har ma da wasu abubuwa da yawa, kamar gamsar da ƙoshin abincinku ta hanyar da zata dawwama.
Idan kun fi son farin shinkafa, kuna samun fiber, amma da ƙarami kaɗan. 100 grams na farin shinkafa ba ya ƙunsar ko da rabin gram na fiber a cikin abin da ya ƙunsa.
Vitamin da ma'adanai
Shinkafa ma tana yin bit dinta don taimaka maka samun adadin bitamin na yau da kullun, ma'adanai da antioxidants. Wannan abincin ya kunshi thiamine, niacin, bitamin B6, manganese, magnesium, phosphorus, iron da zinc. Ba abin mamaki ba ne, shinkafar launin ruwan kasa ta bayyana fari a wannan ma.
Hattara da arsenic
Ya zuwa yanzu dukiyar shinkafa, amma kuma ya zama dole a ambaci wasu matsaloli. Na farko, shinkafa takan fi saurin shan arsenic fiye da sauran tsire-tsire, kuma wanke shi ba zai sa ya tafi ba. Kodayake gabaɗaya ba matsala bane, cin babban wannan ƙarfe mai nauyi na dogon lokaci ana ɗaukar shi mai haɗari ga lafiyar.
Ofaya daga cikin haɗarin da ke tattare da haɗarin shine ƙarin damar haɓaka wasu nau'ikan cutar kansa, ciwon sukari na 2, da cutar zuciya. A bayyane, tafasa shi da ruwa mai yawa (wanda yakamata a jefar dashi daga baya) zai taimaka wajen kawar da adadin arsenic da ke cikin shinkafa. Koyaya, baya taimakawa kawar da komai kuma, ƙari, wasu bitamin da ma'adinai na iya ɓacewa.
Amma arsenic ba shine kawai ƙarancin shinkafa ba. Har ila yau ya zama dole a ambaci abubuwan da ke gina jiki kamar su phytic acid. Anti-gina jiki na iya hana jiki shan wasu sinadarai. Game da sinadarin phytic acid, su ƙarfe ne da tutiya. Amma kada ku damu, illolinsa ba za a iya fahimtarsu ba sai dai idan kuna amfani da shinkafa a kowane irin abinci na rana na dogon lokaci, gami da duka shinkafa da kayayyakin da suka dogara da ita (gami da madarar shinkafa da sauran kayayyakin da ke haɗa ta cikin tsarinta. ).
Dangane da wannan, nau'ikan da suka ci nasara shine farin shinkafa, tunda an sami adadin arsenic da phytic acid a cikin cikakkiyar alkama. Shin ya kamata ku damu? Dogara. Idan kun ci abinci iri-iri kuma kuka ci shinkafa a matsakaici, ba lallai ku damu da arsenic ko abubuwan ƙoshin abinci a cikin wannan sanannen abincin ba.. Me ake nufi da cin shinkafa a matsakaici? Servan hidimomi a mako bai kamata ya haifar muku da matsala ba.
Maganar ƙarshe
Farar shinkafa ba ta da kyau, a zahiri za ku iya haɗa shi ba tare da wata matsala ba a cikin abincinku mai kyau. Amma idan kuna neman adadin kuzari don kasancewa tare da adadi mai mahimmanci na abubuwan gina jiki, to yakamata kuci kan shinkafar ruwan kasa. Kuma ku tuna ku cinye shi cikin matsakaici don kauce wa yawan cinye shi da adadin kuzari, da kuma batun arsenic da maras nauyi.